Nutrition and Mental Performance

Food fuels the body, enabling us to run, jump, train, and recover. However, its impact extends beyond physical performance—nutrition plays a critical role in brain function, influencing focus, decision-making, stress management, and motivation. For athletes and high-performing individuals, these cognitive skills are essential for success.

In this episode of Becoming My Stronger Me, we explore the connection between nutrition and mental performance. Discover how diet affects the brain, the key nutrients that enhance cognitive function, and practical strategies to optimize both physical and mental performance. Whether you’re an athlete, coach, or professional, this episode offers valuable insights to help you achieve your best.

Transcript

Speaker: 0:01

I'm Dr. Nassim Ebrahimi, and welcome to Becoming My Stronger Me, a podcast designed to help you become stronger in mind, body, and heart. In season two, the mental performance series, we'll explore the intricate relationship between mental performance, sports excellence, leadership, and personal growth to help you become your stronger you. Today we're diving into a topic that blends two powerful elements of performance, nutrition and mental performance. We all know that food fuels our bodies, helping us run, jump, train, and recover. But here's something a lot of people don't realize. What you eat also plays a huge role in how your brain functions. Nutrition can influence everything from focus and decision making to stress management and motivation. And let's be real, as athletes or even as busy, high-performing individuals, those are the skills we need to show up as our best selves. In today's episode, we're going to break it all down. We'll talk about how nutrition impacts your brain, the specific nutrients you should prioritize, and some practical strategies to fuel both your body and your mind. Get ready to take some notes because there's a lot to unpack. Let's start with the brain. It's this incredible organ that controls everything we do. Our focus during a game, our ability to make quick decisions, our emotional responses when things don't go our way, and even our ability to push through fatigue. But just like any other part of our bodies, our brain needs fuel to perform at its best. Here's a stat that might surprise you. Your brain uses about 20% of your body's energy. That's a massive amount for something that weighs only about three pounds. And where does that energy come from? The food you eat. If your brain isn't getting the right nutrients, it's like trying to drive a car on an empty tank. It just doesn't work. So what happens without proper nutrition? Let me paint a picture. You've skipped breakfast before a morning practice. By the time you're halfway through, you're sluggish, your reaction times are slower, and your focus is all over the place. Sound familiar? That's your brain sending out an SOS because it's running low on fuel. Without the right nutrients, you're not just physically tired, you're mentally drained too. So why does this matter for athletes? Well, for athletes, mental performance is everything. It's the difference between making the right play under pressure or freezing up. It's about staying motivated in the last five minutes of the game when everyone's tired. Proper nutrition doesn't just help you compete, it helps you outthink, outreact, and outperform your opponents. Let's talk about the nutrients your brain needs. Now that we understand how important nutrition is, let's dive into the key nutrients your brain absolutely loves. These are the MVPs when it comes to mental performance. Let's start with carbohydrates. Carbohydrates are energy for your brain. It's your brain's favorite energy source. They break down into glucose, which fuels everything your brain does. Thinking, reacting, problem solving, you name it. Without enough carbs, your brain struggles. You might feel foggy, irritable, or just plain exhausted. So, what does the research say? A study published in the Journal of Sports Sciences found that athletes who maintained adequate carbohydrate intake performed better mentally and physically during endurance activities. Their reaction times were faster and their focus stayed sharp. So, what should you eat for good carbohydrates? Whole grains like oats, brown rice, and quinoa, fruits like bananas, apples, and berries, vegetables like sweet potatoes, carrots, and squash. Here's a pro tip for you. Before a game or a practice, stick to complex carbs for steady energy. A bowl of oatmeal with some fruit is a great option. So now let's talk about omega-3 fatty acids. This is the brain's support system. Omega-3s are an ultimate brain booster. They're essential for memory, focus, and emotional balance. If you're an athlete who's constantly under pressure, omega-3s can even help reduce stress and improve your resilience. A meta-analysis in translational psychiatry showed that omega-3 supplementation improved cognitive performance and reduced anxiety, especially in high-pressure environments. So, what has omega-3s? Well, fatty fish like salmon, mackerel, and sardines. There's also plant-based options like chia seeds, flax seeds, and walnuts. And if fish isn't your thing, a good omega-3 supplement can fill the gap. Look for one with EPA and DHA, the two most effective types of omega-3s. Now let's talk about protein, the fuel for focus and recovery. Protein isn't just for building muscles, it's also a key nutrient for your brain. It helps produce neurotransmitters, those chemicals that allow your brain to communicate with the rest of your body. Without enough protein, you might feel mentally sluggish or have trouble concentrating. A study in nutrients highlighted the role of protein in maintaining focus and improving recovery, especially after intense training sessions. So, what has protein? Well, of course, lean meats like chicken or turkey, eggs, Greek yogurt, and cheese. There are also plant-based options like lentils, chickpeas, and tofu. Be sure you're pairing protein with carbs for your post-workout meals, and that will support both your body and your brain. A turkey sandwich on whole grain bread is a simple, effective choice. Let's now talk about protecting your brain with antioxidants. Antioxidants are like a defense team for your brain. They combat oxidative stress, which can slow down your mental processes over time. Think of them as the secret weapon for staying sharp. Research in the Journal of Neuroscience shows that antioxidants like flaxnoids can improve memory, learning, and overall brain health. So, what has antioxidants? Well, berries like blueberries and strawberries, dark chocolate, that's 70% cocoa or higher, leafy greens like spinach and kale are all wonderful sources. So, what's my pro tip for this one? Is to incorporate antioxidants into other things like smoothies, combine spinach and berries, and make a brain-boosting breakfast or snack. The last thing we'll talk about now is super important, and that's hydration, which is truly the foundation of it all. It's the simplest, most essential part of the equation. Even mild dehydration can mess with your focus, mood, energy levels. And for athletes, hydration becomes even more critical. A study in the American Journal of Clinical Nutrition found that dehydration can reduce cognitive performance, including reaction time and focus in athletes. So, what should you drink? Well, water, of course. Electrolyte drinks are good to have, especially during long or intense training sessions. But start your hydration early. Start that process a few days before those intense workouts. Don't wait until you're thirsty because by then you're already behind. All right, now we know what to eat. Let's talk about how to make it work in your everyday life. My first tip for you here is to plan ahead. Life gets busy and it's easy to grab whatever is convenient. But with a little planning, it can make a huge difference. So, for example, prep snack bags with almonds or dried food for on-the-go energy, or make overnight oats so breakfast is ready when you are. In addition to prepping, you can also time your nutrition properly. Timing truly is everything. When you eat can affect how you feel and perform. So, for example, before training, go for carbs and a little protein, like a banana with uh almond butter or banana with peanut butter. During training, especially for longer sessions, try an electrolyte drink or a small snack like an energy bar. After training, this is where I want to focus on protein and carbs to refuel. So things like grilled chicken with rice or broccoli or a spinach salad or even a smoothie would work great here. My third tip for you is to listen to your body. Pay attention to how different foods make you feel and perform. Do some meals leave you feeling energized? Do others make you feel sluggish? And use this information to tweak your diet. Especially early on, it might be good to keep a food and performance journal all in one so that you can go back and recognize any patterns that emerge for you. Lastly, stay consistent. Skipping meals can leave you feeling mentally and physically drained. Aim for three balanced meals and two in-between meals each day to keep your energy steady. Let's talk about the long-term benefits. This isn't just about game day performance. When you fuel your brain with the right foods, you're setting yourself up for long-term success. Proper nutrition supports memory, emotional stability, and even protects against cognitive decline later in life. A review in The Lancet linked diets rich in whole foods and omega-3s to lower rates of depression, anxiety, and neurodegenerative diseases. And that's a win for both your present and your future self. So there you have it: the connection between nutrition and mental performance. By focusing on brain-friendly foods like whole grains, omega-3s, and antioxidants, and staying on top of your hydration, you can give yourself an edge in every part of your life. Until next time, don't forget to subscribe to the podcast, join our Facebook group, send in your stories and feedback. And if you're looking for a mental performance coach or want more information, go to www.becoming my strongerme.com. We can't wait to hear from you.